Dumbbell Single-Arm Alternate Fly
The flat dumbbell fly one arm at a time: one arm opens while the other holds its bell up over the chest.
How to do it
Setup
Flat bench, both bells up over the chest, palms facing.
Steps
- Open one arm out to the side while the other stays up.
- Bring it back over the chest beside the other bell.
- Work the arms in turn until the set is done.
Common mistakes
The upper arm drifting while the other works: keep it straight over the shoulder. Twisting toward the open arm: shoulders flat. Opening both arms at once: one arm works, the other waits at the top.
Breathing
Exhale on the fly, inhale on the return.
